Day: January 8, 2019

Today is Chest and Triceps day. We warmed up the Chest with 4 sets of 8-10 reps on

1) Flat Bench Press

2) Incline Bench Press

3) Pec Machine Flys

4) Cable Crossover Machine Pec Flys

5) Flat Bench Dumbell Press

6) Incline Bench Dumbell Flys

We then worked the Triceps with 4 sets of 8-10 reps on

1) V-Bar Tricep Push downs

2) Cable Machine Tricep Extensions

3) Dumbell Tricep Kickbacks

4) Seated Tricep Extension Machine

Today is Leg day. We warmed up the Legs with 4 sets of 8-10 reps on

1) Seated Leg Extensions

2) Seated Hamstring Curls

3) Seated Leg Extensions with one leg drops

4) Squats

5) Front Squats

6) Seated Leg Press Machine

7) Seated Calf Raises

8) Standing Calf Raises

9) 14 minutes on the spin bike

 

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Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Shoulder Side Raise Machine

2) Standing Barbell Shoulder Press

3) Plate Raise

4) Dumbell Shoulder Front Raises with a heavy Dumbell in the opposite hand

5) Seated Barbell Shoulder Shrugs

6) Seated Dumbell Rear Delt Flys

7) Shoulder Shrugs on the Tricep Push down Machine

We then worked the Forearms with 4 sets of 8-10 reps on

1) Reverse Grip Forearm Curls

2) Regular Grip Forearm Curls

We then worked the Abs with 4 sets of 8-10 reps on

1) Ab Wheel

2) Sit ups

3) Ab Crunch Machine

4) Ab Twist Machine

Today is Back, Deadlifts, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) Lat Pull down machine

2) Seated Lat Pulls to the Chest

3) Seated V-Bar Lat Pull downs

4) Bent Over Barbell Rows

5) Weight Assisted Pull Ups

6) Cable Machine Shotgun Rows

7) Deadlifts

We then worked the Biceps with 4 sets of 8-10 reps on

1) Standing Barbell Curls

2) Seated Dumbell Curls

3) Preacher Curls

4) Cable Crossover Machine Bicep Pump ups